My name is Solei,
And welcome to your Yoga Nidra practice.
Also known as NSDR,
Non-sleep deep rest,
To help restore and reset your nervous system and guide your body and mind into deep relaxation.
Now begin by laying down comfortably on your back.
Take a moment to adjust your body so you feel completely supported.
You may like to place something under your head or under your knees.
And when you're ready,
Gently close your eyes.
Now just take a moment to arrive.
You might imagine this practice like a full body massage for your brain and your nervous system.
Unwinding tension,
Softening mental noise and allowing the whole body to settle.
This is your time to rest and restore.
Nothing to do,
Nowhere to be,
Just allowing yourself to let go.
Notice now if there's any tension in your jaw.
And gently releasing.
Softening the face.
Releasing any tension around the eyes.
Letting the shoulders drop.
Feeling the body settling,
Deeply supported.
Now bringing your awareness to the breath.
Noticing the inhale and exhale.
No need to change anything.
Just observing like gentle waves rolling in and rolling out.
And from here you might begin to gently deepen the breath.
Breathing in a little slower,
A little deeper.
And exhaling a little longer.
Allowing the exhale to lengthen naturally.
As if the body is sighing into rest.
No need to force anything,
Just allowing the breath to guide you.
Becoming a little bit deeper each time.
And then gently releasing any control of the breath.
Letting it return to its natural rhythm.
The body breathing itself.
Now we begin to gently move awareness through the body.
Allowing attention to softly travel.
And wherever the mind rests,
The body naturally begins to soften and let go.
Beginning with your feet.
Allowing the feet to gently fall open to the sides.
Noticing the toes.
The soles of your feet.
The heels.
Your ankles.
Releasing.
Both feet.
Relaxed,
Heavy and at ease.
And now simply allowing the attention to slowly drift upward through the body.
Gently noticing each area as it comes into your awareness.
Calves,
Shins,
Knees,
Softening,
Letting go.
Now to your thighs.
Upper legs.
Allowing the legs to grow heavier.
Feeling settled and at ease.
Now bringing your awareness to your hips,
Pelvis,
Buttocks.
Softening through this whole area.
Letting go,
Allowing the body to soften.
Now bringing your attention to your lower abdomen.
The belly soft.
Gently rising and falling with each breath.
Now to your upper abdomen.
Chest.
Breathing easy,
Natural.
Now bringing your awareness to your back body.
Lower back.
Middle back.
Upper back.
Feeling supported beneath you.
Allowing the whole back body to soften.
Now gently noticing both arms.
Upper arms.
Elbows.
Forearms.
Wrists.
Hands.
Soft palms.
Fingers.
Both arms heavy and at ease.
Noticing your shoulders.
Back of the neck.
Throat.
Jaw unclenching.
Tongue relaxed.
Eyes softening.
Forehead smooth.
Space between the eyebrows soft.
Crown of the head.
Back of the head.
Releasing.
And now sensing the whole body together.
Resting here.
Still.
Supported.
Allowing yourself to sink even deeper into rest.
And now sensing your whole body from the top of your head.
All the way down your spine.
Your hips.
Your legs.
Down to the tips of your toes.
As one connected field of awareness.
Resting.
Allowing the body to be exactly as it is.
Just at ease.
Resting here.
This is where the body restores.
And the nervous system resets.
And where the mind can settle.
And if thoughts arise.
Simply letting them pass.
Like clouds.
Drifting through the sky.
No need to follow.
No need to hold on.
Just allowing them to come.
And go.
Now.
Gently.
Bringing awareness.
Back to the breath.
Noticing the natural rhythm.
The body breathing itself.
Becoming aware of the body.
The stillness.
The space around you.
And from here.
You can gently return to your day.
By taking a few deep breaths.
Or simply stay here.
And drift.
Resting.
In calm.
